Consistently lifting more weights over a few months enhances the muscles, according to BodyBuilding.com. Keep pushing the muscles until reaching one rep short of failure. Choose exercises that work at least two muscle groups at the same time. Fuel the body with vital nutrients, such as amino acids and carbohydrates, before and after a workout, and change workout plans every two weeks.
Exercises that work at least two muscle groups are compound exercises. At least 80 percent of a workout session should work two muscle groups in a single set. Examples of compound exercises include bench presses, shoulder presses and squats. When it is impossible to lift more weights, adjust the strategy by switching to drop sets and supersets to help the body reach the next level in a few weeks.
Changing workout routines prevents a plateau. A plateau is the point at which there is no further progress despite weeks of working out. Examples of switching routines include changing the order in which exercises are performed, the type of exercise being done and the amount of breaks being taken. However, it is important to take lengthy breaks. Strength training each week should include two full days of rest. A light jog, swim or walk is best for cardio-minded individuals.